For those of you who follow a set plan you may have a easy, medium and hard week setup, along with recovery weeks.

If not, you probably will vary your training depending upon the time of year and where you are in your cycle.

For example, you may do more miles earlier in the season at a lower intensity and then less miles at a higher intensity.

The basic concept here is that you should eat different amounts for different volumes.

If you are training 20 hours a week, you will need more calories than if you are training 10.  Eating the same in a 10 hour week to a 20 will obviously lead to fat gain.

This is an easy thing to implement, but you must get an idea of how many calories are in your regular foods.

The best way to do this is through my fitness pal where you can track your calories as well as macro nutrients.

If you follow this patterns of making your eating fit your mileage you can easily make changes to body composition.

To take it a step further you can also manipulate your macro nutrients, specifically carbs.

For example if your training is higher volume but lower intensity then you can get away with less carbohydrate as your body will be more reliant on fat for fuel.

This is something a lot of people struggle to get there heads round.

If anything they feel that as they increase volume they must increase carbs, what however is more important than carbs is calories.

As I’ve said before there is not a one size fits all but there are certain themes.

Experimenting with yourself is the second best way of figuring this out.

The best way is of course to let me do this for you by implementing the systems and methods which I know work.

Systems which helped Jan knock 5 mins off her marathon PB in Barcelona last week.